Kelly: Try the health benefits of tart cherries

By Tammy Kelly, Columnist

Published: Tuesday, February 26, 2013 at 06:16 PM.

Although cherry picking season is during the summer, the bright red super food is available year round in dried, frozen or juice form, making this fruit an easy addition to your diet. Reportedly, one to two servings daily — one serving equals a half cup dried, one cup frozen or one cup juice — can help provide some of the tart treat’s health benefits.

Research indicates that cherries are packed with antioxidants, aiding in the reduction of heart disease and cancer; brain health and the prevention of memory loss; regulation of heart rhythms and the body’s sleep cycles; reduction of inflammation and symptoms of arthritis and gout; and reduction of the risk of diabetes.

They are an excellent source of vitamins A, C and E, potassium, magnesium, iron, folate and fiber. With only 87 calories per serving, they are a great snack or dessert choice.

Although cherry picking season is during the summer, the bright red super food is available year round in dried, frozen or juice form, making this fruit an easy addition to your diet. Reportedly, one to two servings daily — one serving equals a half cup dried, one cup frozen or one cup juice — can help provide some of the tart treat’s health benefits.

Research indicates that cherries are packed with antioxidants, aiding in the reduction of heart disease and cancer; brain health and the prevention of memory loss; regulation of heart rhythms and the body’s sleep cycles; reduction of inflammation and symptoms of arthritis and gout; and reduction of the risk of diabetes.

They are an excellent source of vitamins A, C and E, potassium, magnesium, iron, folate and fiber. With only 87 calories per serving, they are a great snack or dessert choice.

Cherry Winter Salad

4 cups baby spinach

4 cups mixed greens or other winter green/lettuce of choice

1/2 cup pecans, chopped

1 cup dried tart cherries

1 large apple, thinly sliced

1/2 cup scallions, sliced

4 ounces sharp white cheddar, thinly sliced

In a large bowl, toss together spinach, lettuce/greens, pecans, dried cherries, apple, scallions and cheese. Drizzle with dressing (recipe follows), toss together and serve.

Maple Cherry Vinaigrette

1/2 cup olive oil

2 tablespoons maple syrup

2 tablespoons 100 percent tart cherry juice

1 teaspoon salt

1/2 teaspoon pepper

Combine all ingredients in a jar or bowl and shake or whisk until the dressing comes together. Drizzle over salad before serving. Refrigerate remaining dressing.

Season pork chops with salt and pepper. Heat oil in a large skillet on high. Add pork shops; brown well, about 3 minutes per side. Remove to plate. Add onions to skillet; cook until tender, 3 to 5 minutes. Add chicken broth, dried cherries, orange marmalade, vinegar and red pepper flakes. Bring to a boil; boil rapidly on medium heat until broth is reduced by half. Reduce heat. Add pork chops to pan to heat through, 5 to 6 minutes. (Cook pork chops longer on lower heat, if pork chops are very thick or if they have a bone in them.) Internal temperature of the pork should be about 160 degrees. Add chicken broth or water, if needed.

Transfer to a blender. Cover the lid with a kitchen towel. Holding lid securely in place, blend until smooth. (Use caution when blending hot liquids.) Transfer the ketchup to a small bowl.

Cover and refrigerate for up to 2 weeks.

Scallops with Cauliflower, Dried Cherries and Capers

5 cups small cauliflower florets (from 1 large head)

3 tablespoons olive oil, divided

1 9-ounce package fresh spinach leaves

1 large shallot, finely chopped, divided

1/4 teaspoon ground cinnamon

6 large sea scallops, side muscle removed

6 tablespoons (3/4 stick) butter

6 large sage leaves, sliced thinly

3 tablespoons dried tart cherries

2 tablespoons drained capers

Cook cauliflower florets in large pot of boiling salted water until tender, about 6 minutes. Drain and transfer cauliflower to bowl. Heat 1 tablespoon oil in same pot over medium-high heat. Add spinach and toss until just wilted but still bright green, about 3 minutes. Transfer spinach to sieve set over large bowl and drain well. Reserve pot. This can be made 2 hours ahead. Let stand at room temperature.

Meanwhile, heat remaining 1 tablespoon oil in medium skillet over high heat. Sprinkle scallops with salt and pepper. Add to skillet; sear until just opaque in center, about 2 minutes per side. Place 1 scallop on each plate.

Melt butter in same skillet. Add half of shallot and last 3 ingredients. Cook until butter starts to brown, about 4 minutes. Spoon over scallops and serve.